Category: Workouts

May 22, 2023

https://12ft.io/proxy?q=https%3A%2F%2Fstudyfinds.org%2Fskipping-leg-day-bad-for-heart%2F

STORY AT-A-GLANCE

• Many health benefits are associated with deep squats, including improved bowel elimination, production of synovial fluid in the hips and knees, muscle growth that is associated with glucose metabolism and insulin sensitivity, improved balance and better communication between your brain and muscle groups
• In Western cultures people don’t often squat outside the gym, and even then, they don’t perform deep squats. A deep squat involves keeping your feet flat on the floor and dropping until your hamstrings touch your calf muscles
• Long hours of sitting tighten calf muscles and hip flexors. This alters your posture and increases the risk of back pain. Appropriate stretches for your ankles, calves and hips may be necessary before you can achieve a deep squat
• Consider incorporating deep squats into your daily routine, such as squatting to pick up your child or items off the floor. Resting squats can be used while watching television or reading. Squatting outside while barefoot allows for the exchange of electrons between your body and the earth, also known as grounding or Earthing

https://articles.mercola.com/sites/articles/archive/2023/05/19/forgotten-benefits-of-deep-squats.aspx?ui=36a038ce42a69d95af0bf71924615c461ba66bd7ce617ed65823a1256e445941&sd=20220505&cid_source=dnl&cid_medium=email&cid_content=art2HL&cid=20230519&cid=DM1401947&bid=1804794250

“As we get into our 50s, 60s, 70s, we actually need more protein and need more strengthening exercise because that protein, lean muscle mass, is actually what helps us prevent premature aging,” said Dr. Shad.

[…]

With age, our decline in muscle mass leads to falls and is linked to dementia.

[…]

Dr. Shad reminds anyone looking to manage weight with weightlifting that you can’t outwork a bad diet.

VEGAN PROTEIN SOURCES:

OATMEAL: 26 grams of protein per cup

BEANS: 39-65 grams of protein per cup (variety dependent)

BROCCOLI: 17 grams of protein per bunch

SPINACH: 8 grams of protein per 10oz package

TOFU: 20 grams of protein per cup

QUINOA: 8 grams of protein per cup, cooked

LENTILS: 18 grams of protein per cup

FLAX SEED: 31 grams of protein per cup, whole

HEMPSEED: 11 grams of protein per 3 tbsps

NUTS: 27 grams of protein per cup, mixed nuts, roasted (but I prefer raw, unsalted)

AVOCADO: 4 grams of protein, medium size

SPLIT PEAS: 16 grams of protein per cup

SOYBEANS: 16 grams of protein per cup

TEMPEH: 31 grams of protein per cup

CHIA SEED: 4 grams of protein per tablespoon

NUTRITIONAL YEAST: 9 grams of protein for 2 tablespoons

https://www.abc15.com/news/health/is-doing-a-weights-only-workout-the-best-way-to-lose-weight?_amp=true